Berthommier Delphine Hyrox Result

Overall Performance:

Delphine, you crushed it out there in Marseille! Finishing 75th overall out of 488 athletes and 24th in your age group is no small feat—definitely a top 15% performance! Your overall time of 01:17:23 showcases your dedication and hard work. Now, let’s break down what went down during the race. Your total running time of 00:38:55 is impressive, clocking in 01:16 faster than the average. This indicates that you have a solid running profile, which gives you an edge in covering the distance quickly.

However, your pacing in the first running segment was a bit too conservative at 00:06:11, 01:37 slower than average. It seems like you might have been holding back, which is understandable, but a little more confidence could have set you up for an even better race. The strongest running lap at 00:04:25 shows your potential; with a few tweaks, that could become your average pace!

In terms of strength versus speed, you're definitely leaning towards a runner profile, which means we’ll need to focus on building up your strength for those more demanding Hyrox stations. Let’s dive into the segments where there’s room for improvement, so you can bring your A-game next time! 💪

Segments to Improve:

• Sled Push (00:03:09): This segment cost you a bit of time—00:45 slower than average. Focus on building explosive power in your legs. Incorporate heavy sled drags and pushes into your training. Aim for short intervals (10-20 seconds) with maximum effort. Start with lighter loads and gradually increase as you build strength.
• Sled Pull (00:04:58): With a 12-second deficit from the average, this is another area for improvement. Try resistance band sled pulls to build up your upper body and core strength. Position the band low and focus on a strong pull while keeping your core tight. Aim for 4-5 sets of 20 meters, with adequate rest between sets to maintain form.
• Wall Balls (00:03:49): A 33-second lag shows room for improvement. Work on your explosive squat movements. Practice front squats with a medicine ball to enhance your power. Aim for 3-4 sets of 15-20 reps, focusing on depth and speed in your movements.
• Farmers Carry (00:02:15): You were 16 seconds slower here. To improve your grip strength and core stability, incorporate progressive overload farmers carries into your workouts. Start with manageable weights and increase gradually. Include 3 sets for distance, focusing on maintaining a strong posture.
• Roxzone (00:07:01): A slower transition time indicates potential for improvement in overall fitness and efficiency. Practice transitions between exercises during training. Set up a mock Hyrox course and time yourself on transitions. Aim to minimize downtime and maintain a high heart rate during these segments.

Race Strategies:

• Pacing: Start your first run segment with a bit more confidence. Try to stick closer to your best lap pace of 00:04:25. It’s important to find that sweet spot where you’re pushing but not overexerting, especially early on.
• Transition Efficiency: Focus on practicing quick changes between exercises in training. Visualize your transitions during the race to mentally prepare for smooth movements.
• Strength Maintenance: During strength segments like Sled Push and Pull, remember to pace your breathing and maintain a steady rhythm. Focus on form rather than speed initially, and build speed as you get comfortable.
• Mindset: When you hit those tougher segments, remember: “You’re not stopping until you cross that finish line.” Keep pushing through the discomfort and remind yourself why you love Hyrox. You’ve got this! 🏆

Conclusion:

Delphine, your performance in Marseille shows a lot of promise! Your strong running ability gives you a fantastic foundation, and with targeted training on your power and transition efficiency, you’ll be unstoppable. Remember, improvement is a journey, not a sprint (even if we’re actually sprinting). So, embrace the grind, and let’s get to work on those weaknesses. As David Goggins says, “You must be willing to go to war with yourself,” and you’re already showing that spirit!

Keep that fire burning, and let’s turn those weaknesses into strengths. The next race will be even better—let’s make it happen! 💥 Remember, the only bad workout is the one that didn’t happen. Now, go crush it! I’m here with you, The Rox-Coach.